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ACSM Article High Intensity Circuit Training - Jordan Klika - 0
ACSM Article High Intensity Circuit Training - Jordan Klika - 0
CIRCUIT TRAINING
USING BODY WEIGHT:
Maximum Results With Minimal Investment
by Brett Klika, C.S.C.S., B.S. and Chris Jordan, M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT
LEARNING OBJECTIVE
To understand the health benefits and practical application of a
high-intensity circuit training exercise protocol.
Key words:
Circuit Training, High-Intensity Interval Training, Body Weight
Training, Fat Loss, VO2max Improvement
INTRODUCTION
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BRIEF HISTORY
Elements of circuit-style training programs were present early
on in history. The modern form of circuit training was
developed by R.E. Morgan and G.T. Anderson in 1953 at the
University of Leeds in England (8). It was initially examined
as a 9 to 12 exercise protocol where participants performed
exercises at a moderate intensity (about 40% to 60% of 1 RM
values) for a specified number of repetitions or amount of time.
Once the repetitions were performed or time expired, the
participant would move to the next exercise station with very
little rest. Improvements in muscle strength and endurance were
observed, as well as components of aerobic fitness (8). The
efficiency of this type of training grew in popularity and
expanded because of advances in equipment by the United States
(selectorized and hydraulic equipment).
For years, a growing body of research expanded on the
benefits of this highly efficient mode of training. Researchers
have examined how increasing the intensity of this type of
training by using exercises known to significantly elevate the
heart rate and limiting rest time could elicit even greater gains in
even shorter overall exercise time (4, 5, 10, 16).
Today, using body weight as resistance during circuit
training may grow in popularity as financial means to special
equipment and facilities access have declined for some. Body
weight can provide an adequate training load as long as it
results in sufficient aerobic and resistance training intensities.
Exercise Selection
The exercises selected for an HICT circuit should function to:
1. promote strength development for all major muscle groups
of the body
ACSMs HEALTH & FITNESS JOURNALA
Copyright 2013 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
Exercise Order
Exercises in an HICT circuit should be placed in an order that
allows for opposing muscle groups to alternate between resting
and working in subsequent exercise stations. For example, a
push-up (upper body) station would be followed by a squat
(lower body) station. While the participant is performing pushups, the lower body is not being used significantly and can
somewhat recover. This allows for the lower body to have
sufficient energy to perform squats with proper form and
technique and at adequate intensity.
If a particular exercise creates a significant increase in heart rate
or intensity demand (usually dynamic exercises incorporating the
lower body or whole body), the next exercise functions to decrease
heart rate or intensity slightly. For example, a stationary plank or
abdominal crunches may follow jumping squats.
The objective is to allow for a series of exercises to be performed in quick succession V using proper form and technique V
and at high intensity with minimal rest between exercises.
Number of Exercises
The original circuit training protocols called for 9 to 12 exercise
stations. There is no ideal number of exercise stations; however, it
is important that, for a general program, all muscles are used at an
appropriate intensity during a training session. The number of
exercise stations also will affect the total exercise time.
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When rest intervals are too long during HICT, it undermines the
purpose of the high-intensity protocol, which is to create
maximal exercise intensity in minimal time. To maximize
benefits of this type of training, 30 seconds of rest or less has
been observed to maximize metabolic impact (6). Overall, the
objective is for incomplete recovery between exercises so the
high exercise intensity can be sustained for the short duration
circuit, without compromising proper exercise form and
technique.
For maximum time efficiency, we recommend minimizing
(e15 seconds) rest time between body weight exercises in an
HICT protocol to maintain appropriate exercise intensity.
Jumping jacks
Wall sit
Push-up
Abdominal crunch
Step-up onto chair
Total body
Lower body
Upper body
Core
Total body
Copyright 2013 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
6. Squat
7. Triceps dip on chair
8. Plank
9. High knees/running in place
10. Lunge
11. Push-up and rotation
12. Side plank
Lower body
Upper body
Core
Total body
Lower body
Upper body
Core
SUMMARY
HICT seems to be an efficient means of exercise to help
decrease body fat, improve insulin sensitivity, and improve
O2max and muscular fitness. As the hectic pace of todays
V
corporate world continues to infringe on the amount of time
individuals have for exercise, these types of programs can offer
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